A. Muscle snatch; 3,3,3,3; rest 2 min #85
B. Drop snatch; 3,3,3; rest 90 sec #75, #85
C. Emom 10 min
Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2 -used #125
Even – Hang power snatch x 2 + Hang sntach x 1 #65, #75, #85,#95,#95
+
3 sets:
12 front rack step ups (85#)
Amrap CGBP (70%) #110--10reps each time
12 front rack reverse lunge (#85)
Max effort FLR on rings 30sec ish
Rest walk 2 min
note: lunges and step ups were TOUGH, weakness for sure need more single leg work
90min later...
PM
2 hour-ish
Jem trail Mt bike ride ---
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